2. Using your biceps, bend your elbows and curl the weight up until your arms do not go any further. Keep your palms facing each other. Pause at the top for one second. Slowly, lower the weight back down to the starting position and repeat. Do not lean back or rock your body. Any momentum you generate that does not come from your arms will make this exercise ineffective.

3. Exhale as you curl the weight up; inhale as you lower the weight down.